Does Taking Baking Soda Help Build Muscle? The Science Behind the Performance Aid

October 16, 2025 •

4 min read

For nearly a century, athletes have explored sodium bicarbonate, or baking soda, as a potential performance-enhancing ergogenic aid. However, scientific research shows that its primary benefit is increasing muscular endurance, not direct muscle growth. This article delves into the mechanisms behind this effect and whether it can indirectly aid in muscle building.

Quick Summary

Baking soda primarily enhances muscular endurance by buffering the acid buildup in muscles during intense, short-duration exercise. This can indirectly support muscle growth by allowing for more workout volume, though it does not significantly increase maximal strength.

Key Points

Endurance, not Strength: Baking soda primarily boosts muscular endurance during high-intensity exercise by buffering acid buildup, rather than increasing maximal strength.
Indirect Muscle Growth: By delaying fatigue and allowing for more reps per set, baking soda can indirectly increase workout volume, which is a key driver for muscle hypertrophy.
Optimal Usage: Strategies for optimal intake and timing have been explored to maximize effectiveness and minimize side effects.
Common Side Effects: The most frequent adverse effects are gastrointestinal, including bloating, gas, and nausea, which may be managed with proper timing and exploring individual tolerance.
Combines Well with Creatine: Sodium bicarbonate works on a different energy system than creatine, and combining the two can potentially provide additive performance benefits during high-intensity training.

Understanding the Bicarbonate Buffering Effect

To understand if baking soda can assist with muscle development, one must first grasp its role as an ergogenic aid. Chemically known as sodium bicarbonate (NaHCO₃), this common household product is an alkaline compound that can neutralize acids. During high-intensity anaerobic exercise, the body produces a buildup of hydrogen ions (H+), which lowers the pH level in the muscles and leads to a burning sensation and fatigue. Contrary to popular belief, it is not lactic acid itself but this accumulation of H+ ions that impairs muscle contraction.

When ingested, sodium bicarbonate increases the buffering capacity of the blood. It acts as an extracellular buffer, pulling H+ ions out of the muscle and into the bloodstream, where the bicarbonate neutralizes them. This process slows the onset of muscle fatigue, allowing an athlete to sustain high-intensity effort for a longer duration before exhaustion. This mechanism is the core reason for its performance-enhancing properties in specific exercise types.

The Distinction: Endurance vs. Strength

One of the most crucial points of clarification is the difference between muscular endurance and muscular strength. A 2020 meta-analysis published in Sports Medicine (Auckland, N.Z.) concluded that while sodium bicarbonate supplementation significantly improves muscular endurance in both large and small muscle groups, it does not have a significant ergogenic effect on muscular strength. Muscular strength refers to the maximal force a muscle can produce (e.g., your one-rep max), while muscular endurance refers to the ability of a muscle to sustain repeated contractions over time.

Impact on Strength: Research shows baking soda has a limited role in improving maximal strength because it primarily addresses fatigue during longer, repeated efforts, not single, maximal efforts.
Impact on Endurance: In activities with repeated high-intensity bursts, such as circuit training, CrossFit, or high-rep weightlifting sets, the buffering effect can allow for extra repetitions or sustained effort.

Indirect Support for Muscle Growth

So, does taking baking soda help build muscle? The answer is indirect. Muscle growth, or hypertrophy, is stimulated by progressive overload, which can be achieved by increasing the weight, reps, or volume of your training. By delaying muscle fatigue, baking soda can enable you to push out those extra few repetitions in a set, especially towards the end of a workout when fatigue is high. This increase in training volume can create a more powerful stimulus for muscle hypertrophy over time. However, this is not a direct effect on muscle protein synthesis, but rather an indirect benefit gained through enhanced training capacity.

Optimal Usage for Performance

To maximize the benefits and minimize the side effects of sodium bicarbonate, proper dosing and timing are critical. Information from the International Society of Sports Nutrition suggests optimal usage. Individual responses and optimal intake can vary, and it is important to consult with a healthcare professional before using.

Here are some general strategies that have been explored for effective supplementation:

Acute Intake: Some approaches involve taking sodium bicarbonate within a few hours before exercise, often with fluids or a meal to help with absorption.
Chronic Intake: To potentially reduce the risk of gastrointestinal issues, some individuals have explored taking smaller amounts spread throughout the day over several days.
Delivery Method: Sodium bicarbonate can be consumed mixed with water, which may have a distinct taste, or in alternative forms designed to potentially reduce stomach discomfort.

Common Side Effects and Considerations

The most common side effects associated with sodium bicarbonate supplementation are related to the digestive system. These can include feelings of bloating, nausea, stomach discomfort, and changes in bowel function. The likelihood and severity of these issues can depend on the amount consumed and individual factors. Tolerance varies among individuals, and it is often recommended to test tolerance with smaller amounts during training before using it in important situations.

Baking Soda vs. Creatine for Muscle Building


Feature	Baking Soda (Sodium Bicarbonate)	Creatine Monohydrate
Primary Mechanism	Acts as an extracellular buffer to neutralize acid buildup (H+ ions) during anaerobic exercise.	Increases intramuscular phosphocreatine stores to provide rapid energy for high-intensity, short-duration efforts.
Effect on Performance	Enhances muscular endurance during high-intensity exercise lasting 30 seconds to 12 minutes.	Boosts performance in explosive, maximal efforts lasting up to 15 seconds.
Effect on Muscle Growth	Indirectly supports hypertrophy by delaying fatigue and increasing training volume.	Directly supports muscle growth by increasing strength, power, and muscle cell hydration.
Side Effects	Primarily gastrointestinal distress (bloating, gas, nausea).	Generally mild, potential for water retention.
Timing	Acute intake strategy or chronic intake strategy.	Chronic loading phase, then daily maintenance approach.
Combination	Combining with creatine or beta-alanine can potentially produce additive performance benefits.	Combining with sodium bicarbonate can be beneficial.

Conclusion

While taking baking soda does not directly build muscle in the way that lifting weights or protein synthesis does, its ability to enhance muscular endurance can provide an indirect benefit to muscle hypertrophy. By buffering the fatiguing acid buildup during intense training, sodium bicarbonate allows you to complete more repetitions or sustain a higher workload for longer. This increased training volume can, in turn, lead to greater muscle-building stimuli over time.

It is most effective for exercise lasting between 30 seconds and 12 minutes, such as high-rep weight training sets, circuit training, interval training, and certain combat sports. However, the potential for gastrointestinal side effects is a significant consideration, and proper use strategies are essential to minimize discomfort. Ultimately, sodium bicarbonate is an accessible substance for those seeking a marginal gain in high-intensity performance, but it should be viewed as a tool to potentially enhance training, not a primary driver for muscle growth. For a more comprehensive review of sodium bicarbonate and exercise performance, consult this position stand: International Society of Sports Nutrition position stand: sodium bicarbonate and exercise performance.

Frequently Asked Questions

Baking soda, or sodium bicarbonate, improves athletic performance by acting as a buffer, neutralizing the hydrogen ions that accumulate in muscles during high-intensity anaerobic exercise. This process delays the onset of muscle fatigue and the associated burning sensation.

General considerations include exploring individual tolerance and implementing strategies to potentially minimize gastrointestinal discomfort. Consulting with a healthcare professional is advisable before use.

Timing strategies for sodium bicarbonate intake before a workout have been explored, sometimes in conjunction with a meal, to potentially help with absorption and minimize discomfort.

Yes, common side effects include gastrointestinal distress such as bloating, gas, stomach cramps, nausea, and diarrhea. These effects can depend on individual factors and the amount used.

No, a 2020 meta-analysis found no significant ergogenic effect of sodium bicarbonate on muscular strength, defined as the maximal force a muscle can produce. Its primary benefit is for muscular endurance.

Baking soda and creatine operate via different mechanisms. Creatine provides rapid energy for maximal efforts, while baking soda buffers acid for sustained high-intensity exercise. Combining them can potentially provide additive performance benefits.

A multi-day approach involves exploring smaller, divided amounts spread throughout the day over several days. This method has been explored to potentially help increase buffering capacity while potentially reducing the risk of gastrointestinal side effects.